Newsletter | October 22, 2023

Sign Up for our Fall 2023 Intrasquad Meet

Last call to sign up for our fall intrasquad meet, happening Saturday, October 28 from 6am to 8am. As a reminder, the deadline to register or make changes to your swim event selection is 12pm on Wednesday, October 25!

Whether you'd like to work on your racing speed or cheer on your fellow teammates, you're welcome to join in on the fun! You can register below for any of the 50, 100, and 200 events and/or a 500 freestyle event. Up to five event selections are permitted. Please note that all times will be unofficial.

As of now, we will not hold Saturday practice at the Battery Park City campus, however, if we don't receive enough sign-ups for the meet, we'll return to SCY practice as normally scheduled.

Swimmer Spotlights

Melissa Cook in Her Own Words 

"I swam the 4K event in the Round the Sound Swim in Bermuda on Sunday, October 8, 2023. I was the oldest (73) in my female age group, which started at age 60 (should have been 70!) ). I managed 2 hours and 6 minutes.

I arrived toward the end of the group — I had to stop and fix my goggles, which took a minute. I switched between freestyle and breaststroke. It was a lot different from swimming in the pool. I felt more achy and tired.

Perhaps next time I'll go for a 6K? I'll have to strengthen my comfort with longer stretches of freestyle and speed."

Congrats, Alfredo Morabia!

Please congratulate fellow Masters swimmer, Alfredo Morabia, on publishing his new book, "The Public Health Approach."

The book explores the evolution of public health's unique approach to individual human health, developed through trial and error during historic epidemics, and emphasizes the importance of population health to improve individual well-being, with a focus on addressing behavioral and social determinants of health. Click below to preorder the book today!

Announcements

Would You Like to Learn More About Nutrition?

Are you fueling properly before and after our swim practices? Are you getting the appropriate nutrition and supplements to reach your goals? Please fill out this quick questionnaire how we can help:

Training Tips

Dryland Workout

Warm Up: 2 rounds; 0:30 for each exercise with no rest between exercises

• March in place (easy)
• Arm circles (start small and get progressively bigger)
• Elbow-to-knee (opposite) marches
• Lunges
• Inchworms
• Squats

Set 1: 3 rounds; 0:40 for each exercise with 0:20 of rest between each exercise and 1:00 of rest between rounds

• Squat pulses
• Mountain climbers
• A hand-release pushup followed by a superman
• Squat thrusters
• Jumping jacks
• Crunches

Set 2: 3 rounds; 0:40 for each exercise with 0:20 of rest between each exercise and 1:00 of rest between rounds

• Tricep dips (or elbow tucked-in pushups)
• Curtsy squats
• Speed skaters
• Rotating side planks
• A high-knee jog
• Burpees

Swim Workout

Please note, these intervals are for short course yards but feel free to adjust as necessary. Refer to the following USMS Pace Chart for interval adjustments.

Warm Up: (Set yards: 1000)

• 200 swim at 4:30
• 300 freestyle (easy) at 5:00
• 4 x 50 kick (choice of stroke; moderate) at 1:00
• 200 pull freestyle (build) at 3:00 or 3:30
• 100 swim (choice of stroke; moderate) at 2:00

Set 1: 1 round (Set yards: 1300)

• 4 x 50 swim at 1:00
• 8 x 50 IM (fast) at 1:00
• 4 x 75 pull at 1:15
• 4 x 75 freestyle (build) at 1:30
• 100 freestyle (easy)

Set 2: 3 rounds (Set yards: 1200)

Broken 200s:

• 1 x 100 as
  • Choice of swim stroke at 0:20
  • Freestyle (fast) at 0:30
• 2 x 50 as
  • Choice of swim stroke at 0:10
  • Sprint at 0:15
• 1 x 200 as
  • Swim
  • Freestyle (easy) with extra rest, then reset

Questions? Please reach out to AGMasters@asphaltgreen.org.